What Is a Regenerative Food System and How Can It Help Reverse Climate Change and Increase Nutrients in Our Food?

As farmers around the world contend with climate change and the growing demand for food, a regenerative food system presents a solution. Regenerative farming—a relatively new eco-friendly movement you should know about—can increase food production and supplies while revitalizing the environment with farming and grazing practices that lead to healthier soil and cleaner water. Ultimately, it all translates to better food choices for all of us. Regenerative farming is important because growing our food through agriculture accounts for 10% of U.S. greenhouse emissions, according to the Environmental Protection Agency (EPA). Agriculture alone is the largest source of methane emissions in the U.S. On a global level, a February 2021 report by Chatham House and the UN Environment Programme (UNEP) found that our food system accounts for about 30% of greenhouse gasses and contributes significantly to biodiversity loss, which affects our food supply. So when considering all of these threats to our planet, our food and our health, it makes sense that regenerative agriculture is gaining momentum and acclaim. By aiming to reduce greenhouse gas emissions and remove carbon dioxide from the atmosphere, it is helping to preserve, protect and enhance what we have. Read on to learn more about how regenerative farming can help reverse climate change, make our food more nutrient-dense, and create opportunities for underserved communities. “By avoiding excessive fertilizer use and taking advantage of legumes that can pull nitrogen from the sky to feed crops, farmers can reduce emissions associated with agriculture.” How Regenerative Food Systems Can Help Reverse Climate Change Regenerative agriculture is rooted in creating healthy soil because that not only boosts food production but helps keep carbon out of the atmosphere through something called soil carbon sequestration. While this doesn’t guarantee that stored carbon won’t be released into the atmosphere, regenerative agriculture can help motivate farmers to follow more sustainable practices when growing food. “Regenerative agriculture builds on some principles—diverse crop rotations, continuous cover, careful use of inputs—that can help tackle climate change,” says Michael Wironen, corporate engagement director for food and water at The Nature Conservancy, a nonprofit dedicated to conserving the environment and promoting biodiversity. “For example, by avoiding excessive fertilizer use and taking advantage of legumes that can pull nitrogen from the sky to feed crops, farmers can reduce emissions associated with agriculture. By keeping the soil covered with living plants year-round, carefully managing grazing animals, and integrating trees into croplands, farmers and ranchers can help remove carbon from the atmosphere and store it in oils and biomass.” RELATED: What You Need to Know About Chlorpyrifos and Other Pesticides In addition, regenerative agriculture can help us avoid converting native forests and grasslands into farmland because it restores productivity to the soil. When comparing organic farming with regenerative agriculture, Wironen says that regenerative farmers may use synthetic inputs, which aren’t allowed in organic farming but make it easier to adopt regenerative practices. “Others consider regenerative agriculture a further advancement upon organic agriculture. The Rodale Institute and partners have even developed a ‘regenerative organic standard,’” Wironen says, for instance. Composting is another regenerative farming practice, which helps reduce methane emissions, because it sequesters carbon. And managing methane emissions has big implications for public health. According to a 2021 report by the UNEP and the Climate and Clean Air Coalition, a 45% reduction in human-caused methane emissions by 2030 would prevent 260,000 premature deaths and 775,000 asthma-related hospital visits, in addition to avoiding losing 25 million metric tons of crops and a 0.3°C of global warming by 2045. Healthier Soil Means More Nutrients in Our Food Regenerative farms produce crops with higher soil organic matter levels, soil health scores, and higher amounts of certain vitamins, minerals, and phytonutrients than conventional farms, according to a recent research article in PeerJ that compared soil health and nutrient density of food with conventional and regenerative farming. Although this study was small and more research is needed to link soil health to our own health, it shows that regenerative farming practices can potentially improve the nutritional profile of our produce and livestock. “Regenerative agriculture today actually stems from Black, Indigenous, and other communities of color that have been following regenerative food practices for thousands of years.” What Are Regenerative Farming Methods Unlike organic farming, there aren’t set rules for practicing regenerative farming, and there is much debate about what counts as “regenerative.” But it is built on a long history of farming practices, including agroecology (sustainable farming), conservation agriculture, indigenous agriculture, and organic agriculture, Wironen says. Regenerative agriculture today actually stems from Black, indigenous, and other communities of color that have been following regenerative food practices for thousands of years, per The Nature Conservancy. Regenerative farming is typically built around a few core principles, Wironen explains. These include: Crop diversity Permanent soil cover Minimal soil disturbance Careful management of nutrients Livestock integration (in some cases) “For example, keeping the soil covered helps prevent weeds, retain soil moisture, and prevent moisture,” he says. “Using cover crops during periods when soil might be fallow can help sequester carbon and retain nutrients, while also preventing erosion and suppressing weeds.” In addition, allowing livestock to graze on cover crops provides manure, which can be used as fertilizer, Wironen says. By keeping soil healthy, it can help increase food production, prevent deforestation, and protect grasslands. For instance, when regenerating grasslands, ranchers can limit cattle grazing for a certain amount of time or to only specific areas of the land. Crop diversity also promotes biodiversity, which can be beneficial for fighting pests or pollinating crops, Wironen says. A regenerative food system also includes sustainable aquaculture, also known as farming in water. This type of farming helps provide cleaner water and creates healthier habitats for marine and freshwater life while boosting the supply of fish and other seafood. How Regenerative Agriculture Can Create Opportunities for New Farmers and Underserved Communities Regenerative farming allows new farmers and people in underserved communities to take part in emerging markets for regeneratively produced food, Wironen says. For example,

Prescribing Nature for Health: Why Your Doctor Might Order a Dose of Mother Earth for Your Next Rx

Don’t be surprised at your next wellness exam if your physician jots down on their Rx pad, “get outside in nature.” Yes, your doctor may advise you to take large doses of the highly-accessible (not to mention budget-friendly) medicine also known as the great outdoors. The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out “green prescriptions” in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum, an international non-profit committed to improving the state of the world. As we approach Earth Day, we take a look at how this natural form of therapy began, and why spending time with Mother Earth can do wonders for your physical and emotional well-being. Prescribing Nature For Health Around the Globe Japan Medical professionals telling their patients to go play outside is not a new form of treatment. Back in the early 1980s, Japan introduced the practice of Shinrin-Yoku, or forest bathing. This is the act of spending time in a forest, an environment shown to reduce blood pressure, pulse rate and cortisol levels. These days, there are more than 60 certified forest therapy locations throughout the country (thanks to a $4-million government investment) that are in use by approximately five million citizens. In fact, Shinrin-Yoku is considered a standard practice in Japan in treating symptoms of depression and anxiety, along with managing stress levels. New Zealand But they’re not the only ones. In the late 1990s, New Zealand launched a public health intervention dubbed the Green Prescription Program. It is based on national guidelines that suggest 30 minutes of exercise five days a week. General practitioners prescribe mostly outdoor activities (including walking, swimming and kayaking) to help manage or prevent conditions associated with a sedentary lifestyle. A study, published in the journal BMC Family Practice, found that green prescriptions have a positive effect on patients living with a pre-existing condition, such as obesity or depression, as well as those at risk of developing diabetes and heart disease. Today, New Zealanders can even apply for a green prescription in order to be assigned a health and wellness coach who will instruct them to take part in outdoor exercises, such as playing with their family in the park or gardening with neighbors in the community. Taking part in their Green Prescription program “can help you breathe better, have less pain and reduce your risk of falling, as well as make it less likely you will get some other health conditions, such as some types of cancer,” says Health Navigator New Zealand. United Kingdom The United Kingdom also believes that healing is found in nature. In 2020, the UK invested more than $5 million into “green social prescribing” to benefit the urban and rural areas hit the hardest during the pandemic. “A connection with nature contributes to well-being and improved mental health,” said Environment Secretary George Eustic when announcing the program. United States Thankfully, the United States is getting in on the trend of prescribing nature for health by recommending nature-based therapy as part of a holistic wellness plan. Read on for more about that. Fill Your Park Prescription Nearly 10 years ago, a group of park agencies and healthcare providers in the U.S. teamed up to develop Park Prescription programs to help boost mental and physical health. This movement eventually turned into the National ParkRx Initiative, a program run by the Golden Gate National Parks Conservancy in partnership with the National Park Service. Its mission is “supporting the emerging community of Park Prescription practitioners.” Physicians across the U.S. are prescribing nature for health in 34 states (and Washington D.C.), including Vermont, Maryland, Colorado and California. If you need to make an appointment, the U.S. National Park Service has declared Saturday, April 16, as Park Prescription (Park RX) Day, which also serves as a way to kick off the annual National Park Week. Not sure how to fill your prescription? Click here to find a participating park near you. Why A Prescription May Be Key Naturally, you can make an effort to spend more time in nature. From working out in a park to scheduling walking meetings with colleagues to strolling through a plant nursery, breathing in fresh air on a daily basis is definitely a start. After all, the Environmental Protection Agency (EPA) reports that Americans spend an average of 90% of their time indoors (yikes!). (Which reminds us that there’s a trend blooming called biophilia, and it’s about bringing the outdoors in to boost wellness.) But motivating yourself is not the same as a prescription from your MD or DO. As evidence, patients in New Zealand view an actual prescription written by their physician as a formal treatment for their health, according to a study. Seeing the words written on a prescription pad doesn’t just serve as a reminder to be more active in nature. It validates the importance of the medicine prescribed by the physician. Benefits Of Spending Time In Nature It’s really not surprising that science supports prescribing nature for health. Here’s some proof: Nature may improve gut health: Researchers from the University College London speculate that being exposed to organisms within the environment may help regulate the immune system and encourage beneficial bacteria that reside in the gut, skin and lungs, ultimately warding off diseases. This investigation bounced off previous studies which had found a link between the natural environment and long-term health benefits (including fewer deaths, along with fewer cases of heart disease and psychiatric problems). The great outdoors curbs stress and anxiety: Within the last five years, the journal Frontiers in Psychology published research—one study and one review—where the authors concluded that being active in nature can have a profound effect on stress, anxiety, mental health and overall well-being. Green prescriptions improve heart health: In 2018, the journal Environmental Research published a meta-analysis of 143

The Ultimate Guide to Self-Care Via the 8 Pillars of a Nutritious Life

As we’ve said before, placing nutritious foods on your plate is only one step in living your most Nutritious Life. That’s why we believe in the 8 pillars created by Nutritious Life founder and our resident guru Keri Glassman, which are: Eat Empowered, Sleep Deep, Drink Up, Nurture Yourself, Live Consciously, Sweat Often, Love More and Stress Less. (You can read up on what they all mean and how incredibly integrated they are here.) And since we’re all about stepping up our game, we decided to dig into the latest health science, trends and consumer preferences to see how they relate to our 8 pillars and, in turn, you and your most nutritious life. RELATED: The 8 Pillars of a Nutritious Life: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Read on for the latest innovations for 2022 as we offer you the ultimate guide to self care and a truly nutritious life. The Ultimate Guide to Self-Care and a Nutritious Life Eat Empowered After examining patterns in consumer preferences and learning about upcoming innovative items to hit the shelves, Whole Foods Market released their first Top 10 Anticipated Food Trends for 2022. A small but powerhouse food is currently being added to numerous products, such as crackers, creamy cheeses and ice creams—the mighty sunflower seed. It’s not surprising since this seed (which comes from the yellow, daisy-looking plant) is packed with nutrients, including vitamin E, selenium, copper, zinc, iron, folate and other B vitamins, along with offering protein, fiber and anti-inflammatory unsaturated fats. Sunflower seeds hold numerous health benefits, where one study from Harvard School of Public Health found an association between seeds (including sunflower) and a lower risk of heart disease and type 2 diabetes, as well as a “significant reduction” in blood pressure and cholesterol. Toss them into smoothies and salads, grab some for a snack and keep an eye out for some new sunflower-based foods. Needless to say, we’re nuts about seeds! Sleep Deep Sleep is an essential function for both physical and emotional health. While it revolves around this delicate balance of figuring out how much your body needs, how to doze off faster and how to stay in Snoozeville until the sun comes up, researchers from the European Society of Cardiology may have uncovered the best time to hit the sheets. With the help of a digital wrist device, study authors followed the sleep habits of more than 88,000 adults for one week (who had filled out questionnaires about their lifestyle, health, etc.). Nearly six years later, during the follow-up portion of the trial, the investigators found that 3.6% of the participants had been diagnosed with cardiovascular disease, ranging from heart attack, heart failure to stroke. After taking a number of factors into account (such as sex, age, smoking status and whether someone labeled themselves as either an early bird or night owl), the researchers concluded that those who went to bed between 10 p.m. and 11 p.m. had the least incidences of heart issues while those who put their head on a pillow at midnight or later had the highest occurrences. So if you’re a sleep procrastinator, now is the time to put an end to it! Drink Up Another item—well, technically flower—that stood out in the Whole Foods Market top 10 list is hibiscus. A blend of hot pink and ruby red in color, these tart petals are being transformed into more than tea in the new year. Think unsweetened, flavored water and Italian soda. (This tropical plant will also be popping up in foods, such as yogurt and fruit spreads.) Whether you try one of these new beverages or go the traditional tea route, hibiscus contains free radical-fighting antioxidants and is most known for helping to reduce blood pressure. According to a small study published in the Journal of Advanced Pharmaceutical Technology & Research, two cups of hibiscus tea per day showed to be an effective form of natural medicine for adults living with stage 1 hypertension (a systolic pressure ranging from 130 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg, as defined by the Mayo Clinic). Nurture Yourself WGSN, a leading consumer global trend forecaster, has predicted that “waterless washing” beauty and hygiene products will take the spotlight in 2022. Everything from showerless shampoo and conditioner to dry face masks, these items (sometimes referred to as zero-waste beauty) are made without H2O. According to a report by Forbes, these products are usually more concentrated and made instead with either butters, oils or waxes and oil-soluble actives. Plus—and this correlates blends with our “Live Consciously” pillar— saving water reduces greenhouse gas emissions. Furthermore, water-free items tend to weigh less and require simpler packing, which equates to reducing their total carbon footprint. So as a result, both you and Mother Nature will be glowing. Live Consciously Yes, while many of us may be dealing with a serious case of Zoom fatigue (we’re coming up on almost two years of this platform becoming our new normal!), researchers from the University of Texas at Austin have recently concluded that virtual conferences can offer personal, professional and environmental perks. For starters, online events are keeping us at a (very) safe distance from each other during the latest phase of this pandemic. Videoconferencing has also provided more opportunities for women—a.k.a. moms—to take a seat at the table. In fact, data shows that female participation at virtual conferences increased by 253% compared to in-person conferences. And thanks to fewer trips via planes, trains and automobiles, study authors calculated that one person’s attendance at a virtual conference in 2019 had the same carbon footprint as 7,000 online attendees! Even though we’re looking forward to being more social again, it would be wise to keep video-based meetings in our future. Sweat Often It’s not news that lacing up and doing your favorite workout can lead to a whole slew of physical and mental

Forget Resolutions: Here are 3 Goals for Health and Happiness in the New Year

New year, new you! Looking at you, girl, with all your best intentions wrapped around you like a warm and cozy blanket. I bet you’re thinking it’s time for a revamp—and you’re not entirely wrong. If you think I’m going to write about setting New Year’s resolutions, you are wrong. Contrary to popular belief, while I am a goal-setter extraordinaire, I am not big on New Year’s resolutions. Why is that, you ask? Well, read on to find out. Focus on Consistency Instead of Resolutions With the holidays and their indulgences just behind us, we often enter the new year looking to undo all the damage we’ve inflicted on ourselves. Some of us believe that we can transform all that indulgence with a few simple resolutions. But it’s rarely that simple. The thing about resolutions is that the best thing they’re good for is to be broken. And a broken resolution only sets you up for a whole lotta disappointment and frustration. Who needs that? None of us, that’s who—especially as we look ahead to all the possibilities of a new year! That’s why I like to think about resolutions in a different way. The key is to shift your thinking to focus on consistency. If you stay consistent with your healthy habits day to day, you don’t just avoid the holiday overindulgences, but you also avoid all the mental baggage that comes with jumping off the healthy bandwagon. (Btw, I’m a big fan of the concept of “conscious indulgence,” where you allow yourself to indulge in things that genuinely bring you joy or that you truly love, without going overboard. That sets you up for a healthier mindset entirely.) RELATED: Why We Should Stop Using The Words ‘Moderation’, ‘Willpower’ and ‘Guilt’ So now that we have that straight, let me tell you what goals (not resolutions!) you can focus on to begin the new year in the best place possible. Below I share three goals to set you up for a happy, prosperous and healthy new year. 3 Goals for Health, Happiness and Prosperity in the New Year Look to the Past for Inspiration As the new year begins, I actually want you to look to the past. Take a look at what has worked for you and what hasn’t previously, and learn from it. If, for example, you’ve always been a breakfast lover, then taking up an intermittent fasting lifestyle in 2025 is not for you. If you’ve always loved a good cardio workout to boost the endorphins and get your mojo on, then maybe skip the yoga sesh for a dance cardio class in the new year. If you love the meditative powers of restorative yoga, then forego that HIIT workout for some deep breathing and stretching, stat! Or if you’re a night owl, then don’t schedule that important meeting or appointment first thing in the morning. You get my point. Work with what works best for you—and set yourself up for success by setting realistic goals that suit your lifestyle. Focus on What You Can Do vs. Not Do Health and happiness go hand in hand, and the health benefits of a positive attitude have been well-documented. That’s why this new year, I want you to focus on what you can do versus what you can’t. The positive energy will take you far. RELATED: 5 Ways to Cultivate Optimism for More Happiness If you’re choosing to swap in some greens for lunch and forego chips for a quick snack fix, think about how you absolutely can add greens to your lunch, rather than how you can’t eat those chips. Or maybe it means saying “yes” to getting to bed an hour earlier for more restorative sleep rather than thinking, “Bummer, I can’t stay up for one more episode of this TV show I’ve been bingeing because I really need to get more sleep.” Positive thinking begins with this self-talk, so keep practicing. Check yourself when negative thoughts arise and counter them with positive ones, and you’ll be on your way to making 2022 the year of, “I CAN!” Now, come up with three simple lifestyle tweaks that will enhance your well-being, which you can easily incorporate into your day and that suit your life. Forget about what you’re giving up and focus on what you’re gaining. Write your new wellness goals down, and start doing them … today. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Beyond Food: What Else Needs Cleansing? If the eight pillars of a Nutritious Life have shown us anything it’s that food choices alone do not make us healthy or unhealthy. No amount of healthy eating can negate the effects of toxic habits we acquire through the years. This is why I suggest that you sit down and make a list of all the toxic behaviors you engage in (we all do, there’s no shame!), and then think about each one and how it may be sabotaging your wellness goals. Are you a sugar junkie? If so, consider what too much sugar does to your body and motivate yourself to cut down on added sugar this year—and maybe you’ll lose a few pounds in the process. If the pandemic has given you—like so many others—a new reason to start boozing, then maybe it’s time to consider a little new year’s detox (Dry January, anyone?) RELATED: Why I Had to Break Up With Alcohol to Get Healthy Of course, drinking too much alcohol can leave you feeling tired and dehydrated—the two are totally interrelated. If you’re dehydrated, you’re not going to have energy to get through the day (let alone kill it at work, get in a HIIT class, and make a healthy dinner for the kids.) And lack of sleep can then lead to consuming too much caffeine in the morning for a fake burst of energy. And all these toxins put a load on your liver, your body’s main organ

Good-Bye 2021: Nutritious Life’s Look Back at the Good, the Bad and the Healthy of the Past Year

We did it! We all survived a full year of pandemic life (give yourself a big hug right now). Hopefully, it wasn’t all survival tactics and you were able to practice some self-care, reunite with people you love, and have energy left over to work on living your most Nutritious Life. As we count our blessings for all we’ve seen and conquered in 2021, the team here at NL is extremely grateful for our community of readers, partners, advocates and students. We couldn’t do this amazing job without all of you. (Group hug!) Before we get too gushy with all the love, we want to step back and take a look at the year in review. From alpha to delta to omicron, we looked COVID in the face (masks and all) and carried on bravely. From Capitol insurrections to magical poet laureates, climate disasters to vaccinating more than half the humans on Earth, we saw some of the bad and some of the beautiful in America and beyond. On the health and wellness front, more than half of Americans (57%) resolved to prioritize their well-being in 2021 in response to the pandemic–and many of us did. This included elite Olympic athletes and international tennis stars, who told us that, “it was OK to not be OK.” For some of us non-elite athletes, it meant simpler things like returning to gyms, bringing the outdoors into our homes, or trying no-touch spa services. While for others, it meant welcoming virtual fitness, virtual work meetings (and virtually everything virtual!) into our lives. At Nutritious Life, the topics and stories that rose to the top for the year were all about healthy eating, improving digestion, finding ways to detox and to boost immunity with small but meaningful tweaks to our lifestyles. As we look forward to a new year and new dreams and goals for 2022, we share our most-read posts of 2021. Nutritious Life’s Most Popular Posts of 2021 1. Sugar Cravings: 4 Reasons They Happen and How to Curb Them Cravings happen. But why do we crave sugar so much? Nutritious Life founder Keri Glassman, our guru and resident registered dietitian, breaks it down for you in this simple-to-understand post that shows you the path to a life with less sugar and more body-, brain- and spirit-fueling nutrients. 2. How Many Calories Are in an Acai Bowl? Who thought acai bowls were so last decade? Not so. This ever-popular feature shows the abiding love we all have for these violet-skinned berries grown in the Amazon in all their creamy, dreamy goodness. 3. Are Steel Cut Oats Healthier Than Rolled Oats? Our quest for all things healthy also never ends. Figuring out which food edges out another for nutritional value seems to be a love affair that never grows old. 4. 21 Anti-Bloat Foods to Eat When You’re Feeling Puffy Apparently, there’s a lot of bloating going on among readers. Not to mention burping, farting, gas and heartburn. Finding ways to ease our digestion woes is as eternal as, well, digestion woes. 5. 8 Infrared Sauna Tips to Maximize the Benefits of Your Session Infrared saunas have been around for a hot minute. But as far as biohacking our health goes, they’re as popular as ever. Find out exactly why all your health-savvy BFFs are skipping happy hour for an infrared sauna sesh. 6. Easy Chicken Salad Recipe Of all the recipes we share on Nutritious Life, the age-old standby of chicken salad reigns supreme. We hear ya. Our hearts are right there with you! 7. The 5 Best (Low Sugar!) Kombucha Brands Fermentation is an ever-popular topic with our health-savvy readers. This year, we even spoke with Sandor Katz, dubbed the Johnny Appleseed of fermentation and a self-proclaimed fermentation revivalist. But our love for fermented foods is only surpassed by our devotion to kombucha–at least these low-sugar versions. 8. Give Bloat the Boot! These 9 Teas Will Help Relieve Bloating Did we mention how much of an issue bloating is for so many? Welp, it bears repeating. 9. Is Hard Seltzer Healthier Than Beer and Wine? Even the most ardent health nuts have to indulge a little from time to time. But when we do, we want to make sure that we’re doing it in the healthiest way possible. If we’re going to booze, it helps to be informed so we can minimize the negative effects of this conscious indulgence. 10. 7 Small Lifestyle Changes With Big Health Benefits Living healthy can take some effort. Are we right? So, who couldn’t use some quick and dirty tips for maximizing our efforts when it comes to living our most Nutritious Lives. We sure can. It’s been a thrill to share this year with you. Wishing you so much joy, wellness and clarity as we move into 2022. Happy new year from all of us at Nutritious Life to all of you! Let’s do it again next year. (Images: Shutterstock)

The Biophilia Boom: Designing Our Surroundings to Sneakily Boost Our Well-Being

When you think about setting up your environment to boost your well-being, chances are, you might imagine a fruit bowl overflowing with produce, a dust-free room and perhaps a yoga mat unrolled and ready to invite you to flow through several sun salutations. But biophilia, a design philosophy that’s been gaining momentum in recent years, takes our connection as humans to our environment much further. What’s more? The Global Wellness Summit declares biophilia “not a trend, but the long-term future of architecture and design.” Learn about the origins of this groundbreaking wellness architecture style, why it matters now and for the future, plus see examples of biophilia IRL that you can experience yourself. This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. What is Biophilia, Exactly? The term “biophilia” was coined by psychologist Erich Fromm in 1964, and rose in popularity in the 1980s when biologist Edward O. Wilson wrote a book about the concept. It’s derived from the Greek words “life” and “love,” so it’s literal translation is roughly “love of life.” This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. Biophilic design focuses on bringing parts of the natural world into our built environments and surroundings. These parts of nature should also contribute to human health and productivity. “Biophilic design can reduce stress, enhance creativity and clarity of thought, improve our well-being and expedite healing,” says a report on Improving Well-Being in the Built Environment by Terrapin Bright Green. “As the world population continues to urbanize, these qualities are ever more important.” The principle suggests that human instinct is to be in sync with nature, and other living beings on the planet. Biophilic homes and spaces incorporate natural materials and patterns, letting in natural light, adding plants, maximizing fresh air and more. Considering Americans spend about 90% of our lives inside, according to the latest estimates from the Environmental Protection Agency (EPA), a bit of biophilia could go a long way. RELATED: 6 Home Organizing Tips to Make Your Home Feel New Again Mounting scientific evidence proves that green spaces do a body good. Spending time in nature has been proven to: Decrease risk for depression, anxiety and mood disorders Increase social interaction Improve sleep quality Boost happiness Improve attention span Biophilia and Climate Change It’s not just about our homes, though. Biophilic design practices within public buildings and throughout communities can help improve the wellness factor of the places we work and gather, and even combat climate change. The more plants, for example, the more opportunity for those plants to do things like take in carbon dioxide, filter pollution and quiet noise. According to the National Resources Defense Council (NRDC), which has implemented biophilic design into its offices, there are three categories of biophilia: Nature in a space: Examples include plants, water, fresh air breezes, light, shadows and other natural cues. Natural analogues: These elements might mimic the patterns, materials, objects and colors of nature in man-made form. Nature of a space: Expansive views, a quiet, cave-like room and other large spatial elements are a few ways to bring this to life. Within these categories, there are 14 patterns of biophilic design that spell out how to make these concepts a reality in a specific space. All of these patterns can be mixed and matched to personalize an ecosystem for its people and purpose. As an example of biophilic design, when creating a visual connection between nature and a home, the house should ideally be positioned on a hill looking down a slope to a grouping of shade trees, flowering plants and bodies of water. Signs of its human inhabitants—think a swimming pool made to look like a pond—should be visible too. Though idyllic, this setting may not be realistic for most of us. But you can incorporate as much green into the views out of your windows as possible. Why Biophilia is Trending Now While biophilia has been around for decades, it’s recent rise in popularity can be attributed to two factors. First, large cities, including Paris and Singapore, have set ambitious goals to become greener cities by 2030 and 2100, respectively. This includes plans for massive urban forests, car bans and building up rather than out. The World Bank is even promoting how biophilic design can slow climate change and address wellness inequities. Second, the pandemic has spurred innovation in creating indoor environments that mimic outdoor ones. This way, future shelter-in-place occasions, if they must happen, might not be so isolating and detrimental to our collective mental and physical health. Circadian-inspired lighting, natural air circulation and ample air filtration and rooftop gardens are among the plans many offices and apartment buildings have in mind (or already in use), per the Global Wellness Summit. Where to Experience Biophlilia in the Wild Image: Vivood Some hotels are viewing biophilia as an extra amenity, just like spa services, complimentary breakfast or Wifi. Vivood (pictured above) is positioned within an olive tree forest in Spain, Hotel 48 Nord is tucked inside meadows of France’s Alsatian valley and Sedona’s Ambiente is built right into the city’s mountainous landscape. Vera Iconica is a company that believes “people are a product of their environment,” so they design residential and commercial spaces that have been reimagined to put wellness first. (Take a tour of their reimagined kitchen!) RELATED: Declutter Your Kitchen, Make Healthier Choices (Yes, Really. And Here’s Why!) How to Practice Biophilic Design at Home No need to travel or wait for your city or state to pivot; you can add a bit of biophilia to your home this week. Here are five affordable, easy ways to add wellness architecture elements to your own home or office: Shift your desk so it’s near a window.

Moon Water 101: Here’s What We Know

Do you believe in the power of the moon? If so, you’re not alone. For centuries, some people have thought that the moon can influence the way humans behave. The word lunacy comes from the Latin word lunaticus, meaning “of the moon” or “moonstruck.” But what about the moon’s effect on water? We know that the ocean’s high and low tides are caused by the moon through a gravitational pull, which generates something called the tidal force. This might partly explain the recent popularity of making moon water in the wellness world—a ritual that essentially relies on the moon’s energy to turn water into a salve, elixir and energizer. Liquid moon mojo? Sign us up. But whether there’s any truth to it remains to be seen since there’s no research yet to prove or disprove the moon’s ability to charge water with its energy. True or not, there’s really no harm in trying your own little lunar probe to see if moon water works for you. What is Moon Water? Moon water is a homemade concoction believed to be charged by the energy of the moon. Typically, its intention is to help with spiritual and emotional healing or transformation. The practice is said to have originated sometime during the 1800s, but the idea of leveraging the energy and power of the moon has been around for centuries. A full moon is thought to help with letting go of negative emotions and things that keep us from reaching our fullest potential. So moon water is typically created during a full moon, when the moon shines brightest, but it can be made during any of the moon’s phases. Some moon enthusiasts suggest you avoid making moon water during a lunar eclipse, especially if you’re doing it for the purpose of harnessing positive energy. But, like the science behind the power of the moon, there are some people out there that say any time is a good time to make moon water. It just depends on what you want to use it for. What Does Moon Water Do? In Ayurveda—an ancient holistic medical philosophy that’s based on the idea that health and wellness depend on finding balance between mind, body and spirit—there is a focus on living in alignment with nature. Ayurvedic philosophy puts special emphasis on the power of the full moon, believing it can impact emotions, thoughts and even your nervous system. Lunar energy, it’s believed, can calm and soothe the body, reducing inflammation and resetting imbalances, including hormonal imbalances, stress, and anxiety. Moon water is typically created during a full moon, when the moon shines brightest, with the goal of harnessing its positive energy for spiritual, mental or physical balancing. Some moon enthusiasts suggest you avoid making moon water during a lunar eclipse, especially if you’re doing it for the purpose of harnessing positive energy. But, like the science behind the power of the moon, there are some people out there that say any time is a good time to make moon water. It just depends on what you want to use it for. How to Make Moon Water Making moon water is easy and doesn’t require a lot of time or materials. Keep it super simple, with as few as four ingredients. One glass container (with or without lid) Water (from the tap, a lake, river, spring, distilled, etc.) Herbs, flowers, crystals (or other things to infuse it with) A writing utensil and a label Wait for a full moon, or try it out any clear night, with this 5-step process for how to make moon water: 1. Grab your glass container and fill it with whatever type of water you choose. If you’re planning to drink the moon water, just be sure the water is potable, meaning safe and clean. 2. Find a spot where the moon shines brightest. Put your jar of water somewhere it can absorb the light of the moon with the least obstruction. 3. Set your intention for the water. Before letting your moon water do its thing, think about how you want it to heal you or help you transform. Say it out loud or just meditate on it for a bit. 4. Infuse it with herbs, crystals, or flowers. If you have specific energy you want to bring to the water, using certain herbs or crystals may help increase these energies. For example, adding lavender—either in herb or oil form—may boost feelings of calm and relaxation. 5. Leave the container under the moon overnight. Use a lid or plastic wrap to keep it protected from debris. In the morning, take your freshly made moon water and use it as you please. How is Moon Water Used? Although it’s often used in various spiritual rituals, moon water can also simply be used as part of a daily beauty routine, for meditation practice, or just for fun. Once made, moon water can be used in endless ways. Here are just a few: Drink it Boil your moon water and drink it in your favorite tea to increase energy and/or heal any minor ailments you may have. Clean with it Add a little moon water to your cleaning spray to cleanse your home on a deeper, spiritual level. Add it to bathwater Amplify its power by making moon water and then bathing in it during a full moon. Make perfume/oils with it Make your own perfume that not only smells good, but also refreshes your spirit every time you use it. Spritz plants with it Spray your drooping plants with a little moon water to help revive them. Image: Shutterstock 

6 Cardiologist-Recommended Ways to Strengthen Our Heart Health

Valentine’s Day isn’t the only matter of the heart being recognized this month. National Heart Health Month has been recognized each February since 1964. According to the American Heart Association’s 2021 Heart Disease and Stroke Statistics, heart disease is still the leading cause of death worldwide. The CDC reports that one person dies every 36 seconds from cardiovascular disease in the United States—that’s 655,000 (or 1 in every 4) deaths from heart disease each year. To understand more about this disease, we spoke with Dr. Stephen T. Sinatra, MD, a board-certified cardiologist specializing in integrative medicine and a certified bioenergetic psychotherapist. He explained to Nutritious Life that the best ways to protect your heart include the Mediterranean Diet, some forms of daily walking, light weights, swimming, or cycling. “Taking targeted nutritional supplements, such as omega-3s, coenzyme Q10 and magnesium are also recommended,” he says. Read on for Dr. Sinatra’s six insights into how we can protect our hearts starting today. Be Aware of the Signs In any male or female, chest discomfort on exertion that radiates into the neck, arm, or jaw should be taken seriously. Women have many more atypical symptoms than men. One atypical symptom is the onset of weakness and extreme fatigue with activities such as walking up a flights of stairs, vacuuming, or carrying a basket of laundry. Any extreme shortness of breath while laying down, or if awakened in the middle of the night with difficulty breathing where sitting up relieves it, these may be heart-related issues. Don’t overlook any unexplained neck, jaw, or arm pain associated with activity that goes away with rest. Any unusual sensation in the chest, such as a rapid heartbeat that seems to occur spontaneously and not related to any strenuous activity ,should not be overlooked—especially if it lasts for more than several minutes. Cut Back On Sugar to Increase Immunity  There is no doubt that the more dysfunctional your sugar metabolism is, the more vulnerable you are to heart disease, and to illnesses such as COVID, Dr. Sinatra says. Those most vulnerable to cardiac issues include people with insulin-dependent diabetes and overweight individuals with insulin resistance. So, it makes sense to protect your heart and strengthen your immune system at the same time. Ingesting the least amount of added sugar as possible will offer some form of protection. RELATED: 5 Tips for Better Heart Health No Matter How Young You Are Exercise to Lower Blood Sugar Exercise is one of the easiest ways to lower blood sugar as active cells do not require the typical insulin requirements to metabolize sugar. Eating less sugary foods and fewer carbohydrates is also appropriate. Cinnamon, different forms of chromium, and berberine are frequently used in targeted nutritional supplements to help support sugar metabolism. Ask Your Doctor the Right Questions  Before a doctor visit, you should arm yourself with the right questions. This is especially important if you have a family history of the disease. Some may include: If I have a family history for early heart attack or even sudden cardiac death, what steps do I need to take to protect my heart health?   Should I be eating a certain diet? What symptoms are typical for heart disease? What should my ideal blood pressure be? How low should my LDL or “bad” cholesterol be? Eliminate These Foods From Your Diet You should eliminate: table sugar white bread soda donuts pies cakes cookies Very small amounts of maple syrup and dark chocolate (greater than 70% cacao content) are appropriate as a sweetener and dessert. RELATED: 5 Heart-Healthy Foods You’ll Really Love Follow Dr. Sinatra’s 6 Pillars of Health  I would strongly suggest my “Six Pillars of Health and Healing” to improve the vibrational nature of our cells, and especially our hearts. Follow a Mediterranean Diet, especially with generous amounts of olive oil, on a daily basis. In clinical research, 4 tablespoons of olive oil per day not only has a positive impact on progressive heart disease (patients had fewer heart attacks or high blood pressure, and better cholesterol dynamics), but also olive oil helps to prevent diabetes, aids in Alzheimer’s cognitive decline, and even impacts some forms of cancer. Recent research has demonstrated that olive oil has a remarkable affinity to change pro-inflammatory genes that we all have back to a non-inflammatory state. Perhaps this one fact may be related to why those living in the Mediterranean Basin have the best longevity in the world. Any form of physical activity like walking and strength training. Targeted nutritional supplements. A mind/body program to attenuate the overactive and charged sympathetic nervous system. Yoga, meditation, and prayer are just a few techniques to support the mind and body. Detoxification with sauna or steam. Walking barefoot on Mother Earth. Mother Earth energy is the embodiment of the Schumann effect. In our research, we demonstrated that grounding the body not only helps to attenuate neuro-chemicals like cortisol and adrenaline, it also helps to balance the sympathetic nervous system. In addition, earthing and grounding thins the blood, which, in my opinion, is one of the most important remedies as sludgy “red ketchup” blood is more and more invasive in the 21st century due to computers, 5G, and harmful electromagnetic energies which may cause the blood to stagnate. (photo credit: Shutterstock)

The He(Art) of Listening

This year, what if we commit to being more of a heartfelt listener? Imagine the impact that would make, if we all just listened a little more. Think about it… We learn when we listen. We expand when we listen. To listen is to love and to lead.  We grow and create space for courageous conversations, the kind we all need right now, when we listen. And, peace of mind comes when we listen with our heart.  The problem is that most people aren’t listening but merely waiting for their turn to speak (or talk over each other). So, we aren’t really hearing one another or honoring the kind of understanding that comes from deeply being with another.   As we open up to this new year ahead with so much turbulence that surrounds us, deep heartfelt listening has never been more important. But, to truly be a heartfelt listener, you need to tune into yourself and what’s happening in your heart. Listen with your heart rather than your head… Where Do We Begin? The shift from head to heart when listening is the key. So, start by creating a space to tune in and really listen. Your heart naturally has the capacity to recalibrate you and recognize your truth. And by space, I want you to pay attention to the mood, tone, and underlying energy of what is really being communicated beyond the words or what you’re thinking.  Pay attention to what you feel (in your heart) rather than listening for what you’re used to hearing (in your head).  The head keeps us in “autopilot listening” where we are subconsciously seeking things to validate what we already think. When we are more present, we can anchor within and witness what comes our way instead of being so quick to judge. DEVELOP HEART-BASED LISTENING Many of us live in the mind’s busy spin cycle. We are constantly over stressed and feeling stuck in that stress and negativity. I created HeartRise, a modern method of meditation and an empowering lifestyle, to change this. One way to start is our 4-step method that helps you to develop more heart-based listening. This is something you can apply every day.  Step 1: SEE with Heart Vision This means to observe what’s there without attaching meaning to it (HEAD). Step 2: FEEL with Heart Focus This is critical as it allows you to FEEL what’s there when you’re observing the trigger, behavior, idea, or circumstance that arises with your SEEing. Step 3: FREE with Heart Knowing This takes practice as it’s about letting go of what’s coming up with breath…moving through  the feelings to release them, and build the self-trust that it takes. Step 4: FLOW with Heart Wisdom This is where you really cultivate a deeper connection with Heartfelt listening. Once you’ve let go of what you’re holding, you’re that much more open to trust what’s coming up and through you. Again, with practice, you can build conviction and resilience so that your listening becomes more aligned with your truth rather than what you’ve been conditioned to think. YOUR EMOTIONS CAN GUIDE YOU Flow is a way of living where synchronicity and resonance move you, and you can lean in to listen more clearly, and go deeper when needed. Your emotions are gifts of guidance that can help you to tune in.  Instead of stuffing those feelings down and putting a brave face on, you can actually heal what you’ve been holding and listen more deeply by actually feeling your way through. The heart is attuned to another frequency (literally, an electromagnetic field). It is an invisible language of vibes that we can pick up and be guided by when we’re present to the mood, the tone, and the texture of what’s really being said beyond the obvious words and cues. Your feelings are energy wanting to be expressed when you learn how to safely experience them. With practice, it gets easier and your heart grows stronger. You can recognize and repurpose stuck energy (blocked emotions) as fuel.   LISTEN WITH YOUR HEART Think of your heart as your engine. Now, for a moment, consider what happens when you don’t “listen” to the engine to see how you may be operating. This is where the head keeps you busy—running on autopilot listening to all the “shoulds” that surround you, or worrying about what others think of you. That is completely exhausting and ineffective.   Heartfelt listening gets you out of your busy head and into your knowing heart.  When you take the time to really listen to your own heart, you strengthen self-trust and reinforce your capacity to have compassion and understanding when listening to others.    So, essentially, to be a better listener, you need to tune into yourself. You need to feel good within your heart so you can open yourself to hear others. HOW TO PRACTICE LISTENING Take a moment now and place both hands over your heart. BREATHE. Take a long, expansive breath…in and out…through your heart. As you breathe, ask these questions:  How connected do I feel?  Am I listening to what’s here?   What feeling is present that I’m not letting breathe?  How can I connect and honor myself today?  Where can I express love?  What am I grateful for?  How can I be more present and really listen to someone else today who I may not agree with? What can I appreciate in someone else today?   As we cultivate the He(Art) of Listening in our own lives, we can embrace these times as the cue to remember the compassion and expansion we’re here to co-create.  (photo credit: Shutterstock)

10 Ways to Focus At Work, According to Organizing Experts

Am I the only one having more difficulty focusing at work? (To my boss who is reading this … I promise I’m getting it all done!). But really, there are so many things keeping us distracted—the news, the pandemic, the dishes that need to be done, our kids, and binge watching Yellowstone.  The thing is, I really want to be focused. I love my job, and I want to bring my A-game to everything I do. I also love feeling unencumbered when I’m with my family and relaxed at the end of the day (not worrying about my ever-growing to-do list).  So, are there secrets to being focused and organized at work? Yes! And, we’ve got the solutions. We sat down with three talented professional organizers to learn their top tips to help you focus, and, we’re happy to share. You’ll  be surprised at how simple it can be.  10 WAYS TO FOCUS AT WORK Set Up Your Command Center When trying to stay organized, create a simple “command center” by using either a dry erase board, bulletin board, or a chalkboard that you hang in a spot you’ll see easily,” says Jackie O’Brien, founder of Clarity Through Organization. “Write out your week’s priorities; then, break it down further by what you’ll do each day. This way, you can see everything that needs to be done and tweak accordingly as the week progresses.” Remember not to overload a day. Stick to four items max (you can always add more). Clean Surfaces “We have enough distraction in life, and when we have clean surfaces (in all areas), it allows us to focus on the task in front of us and not feel overwhelmed,” says Brittany Moore of B.Moore Organized. Get some organizing bins and folders to put everything away on your desk. Also, really think if you need all those post-its or knick knacks. It may be time for the donation box. “I also have a “killer” task management system,” Moore adds.  “This will help you to stay on task and feel a sense of reward when you get to cross off each task, and will motivate you to continue down your list.” But, remember to use just one notebook so you don’t have loads of loose paper all over the place.  Find Your Ideal Work Time “Take a few weeks to simply notice the time of day (or days) that you’re most productive. For me, it’s the morning before my kids get up. Once I figured this out and made waking up early a priority, I got twice as much done,” says Kelly McMenamin, Organizing Coach and founder of PixiesDidIt!. “Once you’ve noticed a pattern, treat that time of day as sacred. Mark it as unavailable in your calendar (and don’t plan meetings or Zoom calls). Turn off any distractions like phone, email, or Slack notifications. You’ll be surprised at how much you can get done when you focus on what actually works for you. Color Code Your Emails “I encourage clients to color code their emails by project, person, or whatever suits their situation best. This allows you to visualize the work in front of you and tie various projects together at the blink of an eye,” says Moore. You also should clean up (or start) an email folder system to sort out all that comes in.  Set a Timer “Add tasks directly to the calendar in your phone in 15-60 minute increments,” Moore suggests. “Now, you’ve just made space in your day to accomplish the task, and set a timer so you can focus on it in that given moment.” Put Your Desk To Bed “At the end of the day, clean up your desk like you would, say, the kitchen,” says O’Brien. “Go through all the papers and sort out what needs to be tossed (and, go toss it!).  File what you can in an organized “tomorrow” bin, and make your to-do list for the next day.  A clean surface at night will lead to a more focused morning; so, put your desk to bed!” Organize Your Drawers “Random tidbits always find their way into your life, even at work. And, finding things is the entire point of being organized,” explains McMenamin. “A great drawer organizer is key. I love iDesign Linus Shallow Drawer Organizers—they’re modular, and you can repurpose them anywhere at home … kitchen drawers, medicine cabinets, and they are truly an organizing lifesaver.” Celebrate the Small Wins “Time management is one of the most important elements for an organized life. I always recommend making a list of tasks you need to complete each day of the week. However, if you have 15 tasks on your “To-Do” list that day, but only accomplish 5, that’s still a successful day! Take a deep breath and celebrate,” says O’Brien. “To-do lists can evolve. Perhaps think about scaling down the number you add the following day to set realistic goals.  Sunday “Office” Prep “Just like someone may meal prep on a Sunday, I work prep,” says O’Brien. “I’ll map out my week and note the events, meals, and tasks for each day (even the small things). I find that I am more likely to accomplish tasks when I divide them up between each day of the week versus making one list for the whole week. Then, add it to my “Command Center.”  When In Doubt, Write It Out “Research has found that the action of writing builds a link between the spatial part of our brain and the verbal part, and strengthens the process by which we memorize important information. It makes sense … when I don’t write things out in my calendar, I forget things way more often,” shares McMenamin.  “Buy an agenda or notebook that you adore (so you know you’ll use it). I splurge and buy Smythson’s Soho Agenda for myself because the leather and gold-edged pages make me want to sit down and schedule mundane tasks.”  Other planners we love at Nutritious Life

Small, But Mighty Stocking Stuffer Holiday Gift Guide 2020

Nutritious Life is making your holiday shopping effortless this year. We have handpicked (and tested so you can shop stress free) the healthiest, most practical, and inspiring items for every area of your life.  We have something for everyone on your list. We’ll help you (and your loved ones) get better sleep, relax, cook up healthy and delicious meals, sparkle with self-care, move more, and simply be more joyful!  Small, but mighty…these healthy stocking stuffers will bring your loved ones calm, great skin, safety, and most of all smiles. Gosili Silicone Travel Mug Sustainable coffee drinking! A chic, reusable cup that will encourage your loved one to ditch the paper cups. They are durable and meant to last a lifetime…which is kind of the point!  Gosili travel mug, $15   Pretty Connected Mask Chain Sarah Jessica Parker won’t leave home without it. You’ve seen it worn on Emily in Paris, and all of your favorite influencers can’t stop talking about it. We’re talking about the Pretty Connected mask chain. It’s the ultimate accessory for 2020. Everyone will love to receive a little sparkle and shine to go with their masks. They can wear it as a necklace, bracelet, mask chain, and more! Committed to giving back, Pretty Connected is donating 10% of all sales to No Kid Hungry and The Armenia Fund. Pretty Connected x Sequin Good Vibes Mask and Chain set (with four different charm options). Prices range from $58-$78.   Terra & Co Charcoal Toothpaste Set We’ve definitely jumped on board the charcoal toothpaste train. Terra & Co is a clean and sustainable oral care brand with a new holiday set which is a great stocking stuffer. We love the eco-friendly option for a bright smile, plus the company’s mission is to support women in business.  Terra & Co Organic & Eco Oral Care Bundle, $30 Sour Lemon Beverage Company Apple Cider Vinegar When you think of apple cider vinegar, you may turn your nose up. It does have a bit of a shocking taste. The taste fairies at Sour Lemon Beverage Company have a fix. Their apple cider vinegar based concentrate has all the health benefits and actually tastes good.  Their variety pack is great for your health conscious friends. Try the Pink Lemonade and Limeade first (so good!).  Sour Lemon variety pack, $28 LANO 101 Ointment Bauble Fun fact: One of LANO’s 101 ointment is sold every minute, globally. It’s the perfect, must-have item to add to your holiday shopping list.  This balm has 101 uses like soothing dry cuticles, cracked heels, and dry nasal passages, keeps eyebrows in place, soothes windburn, cold-chapped cheeks, dry brittle nails, paper cuts, insect bites, a supercharging moisturizer, and more. LANO 1010 Ointment Bauble, $17,  Venus ET Fleur Ornaments These ornaments are the perfect stocking stuffer for your loved ones. Available in two options, a Votive Candle (Rose Blanche or Nue Tuberose scents) or the celeb favorite, Le Mini Round Rose (all colors available)—your tree will smell (and look) amazing. Venus ET Fleur ornament, from $45 – $59 Home-Grown Cactus & Succulent Kit Give a little something fun to do on a wintery day. They can cultivate their own little garden inside with this succulent kit. It comes with everything—seeds,  planters, and it is really easy to do (no stressful, complicated directions!).   Cactus Garden Kit, $35 Sustainable Cutlery Set NAMAR is a sustainable, reusable cutlery set made to help us get one step closer to minimizing the spread of germs and reducing waste to preserve our planet. Made out of 100% wheat straw, you can toss this set into your bag, and use it whenever you are in need. Plus, a portion of the proceeds are donated to Save the Earth Foundation NAMAR Cutlery Set (in 4 colors), $12 Touchland Power Mist Touchland Power Mist‘s pulverizer spray system ensures that the fast-evaporating sanitizer formula is evenly distributed across your hands to kill 99.99% of harmful, illness causing germs, while the naturally hydrating ingredients keep your skin feeling soft and moisturized all day long–with absolutely no stickiness! Create your own bundles this holiday by selecting the scents you, your family, and friends will enjoy in sets of 3, 5, 8 or 20! The more you add, the more you save! (Starting at $12 each on Touchland.com) Bullstrap 1st Impression Candle Does someone on your list have a new home? This candle is perfect in name. Bullstrap’s 1st Impression Candle smells amazing (amber and teakwood). It isn’t overpowering, and really warms a room. The candles are made with 100% soy wax + zero harmful fragrances. Bullstrap 1st Impression Candle, $24.95 Berlin Skin Black Spruce Body Oil A unisex body oil that smells just like Christmas is a luxury great for any stocking. Use this organic, plant-based hydrating oil right after showering or shaving. 4 to 5 drops goes a long way—and it’s really lightweight. A pro tip: Before applying, try inhaling the scent from the cup of your hands for extra soothing and relaxing aromatherapeutic benefits. Bonus: If you have brittle, damaged hair, try applying a tiny amount to the ends of your damp hair. Berlin Skin Black Spruce Body Oil, $72 Gindo’s Hot Sauce For your spicy friend, hot sauce is a perfect gift. Gindo’s is a husband and wife team who set out to make a “spice of life” (cute!). They wanted to inspire creativity in the kitchen, and that sounds great to us! Try their Honey Habanero or get the Ghost of Christmas Trio for a sampling of all. Gindo’s Ghost of Christmas Hot Sauce Box, $40 FreeBand Sanitizer Wristband This is the ultimate stocking stuffer for all your loved ones. Are you always hunting down your mini bottle of sanitizer in your purse or scouring the store for a wipe or bottle when shopping? This genius invention allows you to wear yoru sanitizer as a bracelet! Easily refillable with your choice of sanitizer, and comes in a variety of colors—and for kids too! Freeband, $20 (photo credit: Shutterstock and

Parent’s Guide to Flu Season in a Pandemic

As parents, many of us are familiar with our kids having a constant case of the sniffles, once it becomes cold outside. But, this year when our little ones fall under the weather—especially now that flu season is upon us—there’s more of a panic setting in.  COVID-19 symptoms manifest like those of the flu and it’s hard to decipher which illness they may be. To help us understand how we should handle these unprecedented times, and the best ways to keep our families safe this season, we talked to Dr. Nikolas Papaevagelou, a board-certified pediatrician in New York City.  He breaks down how each illness presents in children, when to keep our kids home, what to do when they do get sick, and ways to help protect ourselves throughout the flu season.  In addition to COVID, it’s also flu season. Many parents are going to be nervous if their child shows signs of sickness. Is there a way to tell the difference between flu and COVID symptoms? That is a complicated answer. The possible impact of co-circulation of COVID-19 with influenza is unknown. Unfortunately, the possible symptoms of flu and COVID-19 are very similar since they’re both respiratory viruses. For both viruses, the severity could range from asymptomatic to mild…all the way to severe illness. From my experience within the pediatric population, those I’ve treated with COVID-19 have not had severe responses to the virus. When it comes to the flu, the most common symptoms are fever, runny nose, sore throat, cough, malaise, chills, body aches, and sometimes diarrhea. These symptoms can last 10 days or more, and if a flu vaccine has been taken prior to getting sick, it can reduce the illness duration to just 3-5 days. In terms of COVID-19, the most common symptom is fever and diarrhea in younger children.  In older kids, you can potentially have a cough, runny nose, fever, diarrhea, chills, and body aches.  It’s important to note, because the test is uncomfortable and invasive, most pediatricians will only test kids if they are in close contact with someone that was COVID positive—so hard to account for asymptomatic. So, as the symptoms are so similar, it’s best to proceed with caution, talk to your doctor and potentially get a test if the symptoms are manifesting. Many parents have their kids in daycare. When do you recommend that our kids should stay home? Do sniffles count? The Department of Health recommendations are evolving almost weekly, if not daily, depending on uptick of COVID-19 in each state and city. Daycares, while still open, are instructed to look at the CDC for general guidelines; and, of course, their own state recommendations depending on their risk zone. My recommendations on when to keep your child home are similar to those prior to the pandemic. If a child has fever (temperature above 100.4F), a persistent cough, a constant runny nose, diarrhea, and/or vomiting—keep them home. Other non-covid related reasons to stay home are eye discharge and pink eye. Remember, the best thing for your child is rest, so staying home will be best. If our kids do get sick, when is it time to see a doctor? If a child is in daycare or school and gets sick, the only way to return to daycare is by getting a doctor’s clearance. Although it’s not necessary to get a COVID test every time your child gets sick, many daycares and schools will not allow a child to come back unless there’s a negative test. I would advise parents to check with the daycare for their rules and regulations and to see if COVID testing is necessary or just a doctor’s note.  What if they get a fever—how can we set their room up for faster healing? Should it be hot or cold? What about a bath or steam? What about the old wives’ tale of putting our kid’s face in the freezer for a cough (a lot of questions, we know!)?  For any fever, the use of antipyretics might be necessary if temperatures exceed 100.4F. But, other simple homeopathics can be used such as lukewarm baths, cold compresses on the forehead and armpits, and keeping the environment cooler to help bring a temperature down faster.  As for putting a child’s head in the freezer,that trick is often used for kids with a specific illness called croup which is inflammation of the upper airways, specifically the trachea or breathing tube. The cold air from the freezer (or out the window on a cold night) will sometimes help improve that cough. What if they don’t have an appetite? Should we be concerned if they skip a meal? Most commonly (and most likely) a child with a fever will have low appetite. Although good alimentation is helpful to improve an illness, do not panic if your child does not want to eat. It is normal, and they might start vomiting if you force feed them. Most importantly, keep them well hydrated by giving them lots of fluids such as Pedialyte, Gatorade, apple juice or water. The reason we often recommend “juices” instead of water is because a child not eating might become hypoglycemic and need sugar to help. Try to prepare something your child loves but light on the stomach such as soup, toast or pasta.  If our kids get a cold (not a fever), what are your tips to help them get better faster? The cure for the common cold is purely supportive, meaning lots of rest. Keep your child hydrated, and keep the room cool and humidified. Other simple things to do areuse a saline mist, and bulb suction the mucus out for infants and young toddlers.  If you have a nebulizer machine (usually used by asthmatics), you can use it with saline ampules to provide extra humidification. I sometimes use an antihistamine (such as diphenhydramine) to dry up the mucus, but you should consult with your pediatrician before using any medications.  For children over 6 years old, over-the-counter